This month we will review lifestyle changes or
treatment remedies that will be helpful in lowering your blood pressure:
1. Low salt diet: Be aware that salt added to
prepared food is only a part of the problem.
The greater problem is foods that are high in sodium, especially
2. Decrease your weight to that recommended for
your height by eliminating all snacks, drinking only water between meals,
eating a good breakfast and a moderate lunch, and eliminating the evening meal
or only having whole fruit. Eliminate or
greatly reduce refined sugar and free fats or fatty foods in the diet. Eliminate all animal products from your
diet. Increase foods high in fiber.
3. Abstinence from alcohol, tobacco, and
caffeine. All three of these raise blood
pressure and should be totally avoided.
4. Beginning moderate, daily, aerobic
exercise—exercise that calls into play the heart and lungs—can significantly
lower blood pressure. Healthful exercise
usually occurs when you are exercising such that you can talk and exercise at
the same time. If you are over 35 years of age and have not been exercising, be sure to
consult your physician before beginning an exercise program.
5. Life stresses can raise blood pressure. External pressures that confront us and our
internal reactions to those stresses are both important. Good stress coping mechanisms should be
adopted for improved blood pressure.
6. Diet is also important in lowering blood
pressure. When our food intake is high
in natural foods as grown from the earth and prepared with as few additives as
possible, blood pressure can be lowered.
A diet high in fiber is also very helpful in binding the absorption of
cholesterol and calories.
other than lifestyle changes and drugs that have been associated with lowering
blood pressure include:
1. Consumption of foods that are high in
calcium: leafy green vegetables, grains such as oatmeal, quinoa, and amaranth,
lentils, dried figs, sesame seeds, and filberts.
2. Consumption of a bowl of oatmeal each day.
3. Consumption of garlic. A clove of garlic or two may be taken one to
four times daily. To help reduce “garlic
breath,” the garlic can be marinated in olive oil for a week and then taken out
of the oil and consumed. Onions, because
of the chemical similarities, may also help with these conditions.
4. Consumption of grapes.
5. Consumption of plant foods high in Omega-3 fats: flax seed, walnuts, wheat germ, green soybeans,
spinach, and almonds.
6. Consumption of lecithin: one tablespoon of
lecithin granules one to three times daily.
7. Gradual daily exposure to bright daylight
sun, making sure not to get a sunburn. This “sunbath” can last up to 30 minutes on each side of your body with as much skin
exposed as possible.
8. Daily consumption of foods high in L-arginine, such as black walnuts, lima beans, red kidney
beans, garbanzo beans, lentils, soybeans, and roasted pumpkin kernels.
It is our
prayer that through lifestyle modification and natural treatments you will be
able to lower your blood pressure and not only extend your life but improve
your health and ability to work for the Lord.
Choose nice ripe
tomatoes. Slice the tomatoes, bell
pepper, and onion, then add salt to taste and a small
amount of olive oil. This should be
eaten right after preparing. Other
spices can be added to suit your taste such as fresh parsley, dill, or basil, or
you can use your favorite salad dressing instead of the olive oil and salt. Experiment and enjoy. Basic recipe was submitted by S. Andrei who
lives in Romania.